Warmup: 800 choice, progressive faster
Drill: 6 x 25 back, keep your hands & hips moving (:15r)
Sprint: 6 x 15 yd freestyle FAST, 10 yd easy (:30r)
Loosen: 100 easy
Swim: 4 x
(200 freestyle moderate, then 4 x 50 stroke, IM order, one stroke per round)
(:20 rest within round, 1:00 rest between rounds)
Warmdown: 10 minutes
Drill: 6 x 25 back, keep your hands & hips moving (:15r)
Sprint: 6 x 15 yd freestyle FAST, 10 yd easy (:30r)
Loosen: 100 easy
Swim: 4 x
(200 freestyle moderate, then 4 x 50 stroke, IM order, one stroke per round)
(:20 rest within round, 1:00 rest between rounds)
Warmdown: 10 minutes
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